Moves/Underhand Rows on Bar

Underhand Rows on Bar

ID: 97

No video uploaded

Exercise Type:
Lower Hinge
Contraindications:
Wrist Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Drive the floor away on the concentric — think push, not pull.
  3. 3. Finish with full hip extension and a deliberate glute squeeze at the top.

Regression:

Slow the eccentric to a 4-count descent to reinforce hamstring loading and spine position before adding intensity.

Progression:

Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.

Common Problems:

Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.